The systematic overview and meta-analysis included 26 randomized managed trials involving 668 wholesome individuals. The findings indicated that Rhodiola rosea (RR) supplementation improved VO2 max, time to exhaustion, time trial efficiency and antioxidant capability, whereas reducing creatine kinase and lactate ranges.
“The evaluation revealed that RR’s impact on VO2 max was considerably influenced by day by day dosage, with greater doses (exceeding 600 mg/d) leading to extra substantial enhancements in comparison with decrease doses,” wrote researchers in China, Malaysia and the Republic of Korea.
Moreover, they noticed that skilled people exhibited decrease ranges of creatine kinase, a marker for muscle harm, in comparison with untrained people.
“This implies that people with greater baseline health ranges might derive larger advantages from RR supplementation in lowering exercise-induced muscle harm,” the researchers wrote, emphasizing the significance of tailor-made dietary methods to optimize outcomes for each athletes and leisure exercisers.
“Educated people usually possess extra environment friendly restoration mechanisms, which can improve their response to RR, thereby optimizing its effectiveness in mitigating muscle harm and selling quicker restoration.”
The research, nonetheless, didn’t observe any vital results on inflammatory markers, which it instructed could also be as a result of restricted variety of research evaluating these outcomes and small pattern sizes. Whereas the researchers famous the proof as promising, they famous that the results of the dietary supplements on post-exercise irritation stay inconclusive.
“In abstract, these findings spotlight the potential of RR supplementation as a promising intervention for bettering endurance efficiency and expediting restoration by focusing on oxidative stress, supporting muscle restore and enhancing restoration effectivity,” they wrote.
Proof so far
Animal research have demonstrated the advantages of Rhodiola rosea supplementation, however “human analysis outcomes stay inconsistent,” the researchers famous. Concerning train efficiency, meta-analyses are missing to verify the results of supplementation.
As an adaptogen, Rhodiola rosea is acknowledged for its capability to mitigate physiological responses to emphasize. Its key bioactive compounds, rosavin and salidroside, might scale back fatigue and improve vitality, with earlier reviews suggesting the complement’s potential to help strength training and boxing performance.
Earlier research reported that its antioxidant exercise in train restoration doesn’t hinder helpful train variations, as has been reported for different high-dose antioxidant dietary supplements reminiscent of nutritional vitamins C and E.
The research famous that Rhodiola rosea’s capability to boost vitality metabolism and enhance lactate clearance “are probably mediated by its capability to stimulate mitochondrial biogenesis, enhance ATP synthesis effectivity, and optimize muscle metabolic pathways”.
The researchers really helpful that future research prioritize bigger pattern sizes, standardized protocol reporting and complete biomarker evaluation and an intensive security analysis.
Supply: Frontiers in Vitamin. doi: 10.3389/fnut.2025.1645346. “The impact of Rhodiola rosea supplementation on endurance efficiency and associated biomarkers: a scientific overview and meta-analysis”. Authors: X. Wang et al.
